14 Healthy Holiday Eating Tips That Will Help You Avoid Those Extra Pounds

Stay on track with these ideas from nutrition expert Joy Bauer.

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By
Joy Bauer, R.D.N.

Nov 27, 2017

The season is filled with opportunities to overindulge, which can make you feel overwhelmed and out of control. But it doesn't have to be that way. Use these simple strategies to take charge of your eating routine and feel your best in the new year.

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1Bring your own snacks to the grocery store.

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Pack emergency eats in your purse so you're not easily seduced by fast-food options. This starter kit of slimming snacks keeps well: a small bag of nuts and seeds (almonds and sunflower seeds are a great combination); a few sticks of string cheese; an apple, a banana, or a pear.

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2Make a snack bowl to munch on while baking.

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Little bites of treats can add up quickly, so if you're tempted to munch while baking or cooking, fill a bowl with non-starchy vegetables, such as grape tomatoes, bell pepper sticks, and cucumber slices. You can still nibble but with a better outcome.

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3Give yourself a time frame at the mall.

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Decide on a deadline and a goal, such as 30 minutes to buy two presents. You'll be less likely to swing by the food court if the clock is ticking. Plus, you'll move faster and burn more calories.

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4Move, move, move!

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The holidays are no time to slack off on exercise. Not only does it help you burn extra calories, it's also a great way to counteract the stress that often comes with family get-togethers. Make sure you get at least 30 minutes of moderate activity every day (it can be a 30-minute workout or three 10-minute chunks of walking).

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5Eat breakfast.

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Having a morning meal—especially one with protein—will prevent overeating during the day. Protein keeps you feeling full for hours so it'll be easier to forgo temptations that seem to lurk around every corner this time of year. An ideal breakfast includes healthy carbs (whole-wheat toast or half a whole-wheat bagel) with some lean protein like egg whites, low-fat cottage cheese or nonfat Greek yogurt.

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6Have a snack before holiday parties.

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About an hour before that holiday meal or party, eat a 200-calorie snack (e.g., a small apple and reduced-fat string cheese). That way, you won't arrive ready to pounce on the first edible item you see.

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7Savor each bite by taking a seat.

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Make it a rule that you can eat only while sitting down—not standing. This will help you focus on savoring what's in front of you and prevent you from becoming distracted and unaware of the fact that you're full.

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8Save the evidence.

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After you've eaten a few apps, resist the urge to clear your plate. Instead, hold on to it as a reminder of what you've already eaten. The remaining bones, wrappers, or toothpicks can help you skip seconds.

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9Keep your hands busy.

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In one hand, hold a low-cal drink, like a wine spritzer. In the other, hold a water or seltzer. That leaves you no hands to hold a plate of food or mindlessly grab snacks. Bonus: You'll stay hydrated, which can help relieve stress-induced headaches.

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10Watch the drinks.

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Alcohol is a double whammy: It's often loaded with calories and it lowers your inhibitions, which means you can end up eating more than you planned. Stick with wine (one medium glass), wine spritzers (one or two glasses), or light beer (two cans or bottles, max). Avoid mixed drinks made with soda or fruit juice and frou-frou drinks like piña coladas and margaritas unless you're counting them as dessert.

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11Follow the "Rule of One."

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You can enjoy all your favorites at holiday parties as long as you keep portions under control. Stick to one small plate of appetizers, one plate of food for your meal (that's full, not packed), one alcoholic drink, and one small serving of dessert. Many people go overboard on the appetizers in particular. They may be small, but they're often deep-fried or chockfull of cheese or butter. If you want more after that one small plate, stick to crudités (no dip) or boiled shrimp with cocktail sauce.

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12Say no to food pushers.

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It's easy to feel obligated to eat food you don't actually want. Instead, come up with an effective way to politely turn down a dish. Try: "Looks amazing, but I'm so satisfied. Maybe later!"

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13Send leftovers packing.

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If you're the host, pack up any extra food that might tempt you in the days ahead and send it home with your guests.

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14Get back on track ASAP.

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The day after a big holiday meal or party, return to your healthy eating routine. A few blowouts a year won't significantly impact your weight as long as you don't prolong the festivities. As I always tell my clients, they're called holi-days, not holi-weeks or holi-months!

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